1.22.2019

W.O.D. 1.23.19

Take 10 minutes to build to a Heavy Clean and Jerk

then...

AMRAP in 10 Minutes:
3 Clean and Jerks (135/205#)
3 Bar Muscle Ups

Quote: 
"Self-belief and hard work will always earn you success."
- Virat Kohli

1.21.2019

W.O.D. 1.22.19



Deadlift
5-5-5-5-5

SKILL TEST: RECORD RESULTS
2000 Meter Row

Community Notes:
Join us Saturday for KOP Barbell's Cold Iron Classic! All day in the main space.
All weekend classes will be held in the Annex (Jan 26th and 27th)

Quote: 
“If you can find a path with no obstacles, it probably doesn’t lead anywhere.” 
- Frank A. Clark

1.20.2019

W.O.D. 1.21.19



We are offering two FREE classes (9:30 and 3:30 PM) TODAY, Martin Luther King Day, Monday, January 21st. These classes are open anyone over the age of 7.  Gather your squad and join us!

Martin Luther King Day Workout

Partner WOD: 
AMRAP in 20 Minutes:
10 KettleBell Swings (35/53#)
10 Goblet Squats (35/53#)
10 Burpees
*Alternate full rounds with your partner*


Quote: 
“The greater the obstacle, the more glory in overcoming it.” 
- Moliere

1.19.2019

W.O.D. 1.20.19


We are offering two FREE classes (9:30 and 3:30 PM) on Martin Luther King Day, Monday, January 21st. These classes are open anyone over the age of 7.  Gather your squad and join us!

For time:
21-15-9-6
Hang Squat Cleans (75/115)
Pull-ups
Front Rack Lunge (75/115#) (alternating in place)

Quote: 
 “Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.” 
—Ralph Waldo Emerson

1.18.2019

W.O.D. 1.19.19


We are offering two FREE classes (9:30 and 3:30 PM) on Martin Luther King Day, Monday, January 21st. These classes are open anyone over the age of 7.  Gather your squad and join us!

Push Jerk
3-3-3-3-3

Cash out:
Use 70% of your 3 RM
3 Rounds for time:
10 Push Jerks
15 Burpees

Community Notes:
All weekend classes today, January 19th and tomorrow, January 20th will be held in the Annex, 110C DeKalb. Meet and park there. 

Quote: 
“A man’s worth is no greater than his ambitions.” 
—Marcus Aurelius

1.17.2019

W.O.D. 1.18.19








AMRAP in 15 Minutes:
15 Toes to Bar 
20 ft. Handstand Walk
15 Box Jumps (20/24")
20 ft. Handstand Walk

Community Notes:
All weekend classes will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote:
"If you are persistent you will get it. If you are consistent you will keep it."



1.16.2019

W.O.D. 1.17.19








Press
2-2-2-2-2

then...

For time:
42 Dumbbell Snatches (35/50#)
21 Ring Dips
30 Dumbbell Snatches (35/50#)
15 Ring Dips
18 Dumbbell Snatches (35/50#)
9 Ring Dips

Community Notes:
All weekend classes will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote:
"Wanting something is not enough. You must hunger for it. Your motivation must be absolutely compelling in order to overcome the obstacles that will invariable come your way."
-Les Brown

1.15.2019

W.O.D. 1.16.19

3 Rounds for time:
500 Meter Row
20 Pistols
20 Chest to Bar Pull-ups
20 Push-ups

Quote:
"Opportunity may knock only once, but temptation leans on the doorbell." 
- Unknown

1.14.2019

W.O.D. 1.15.19

For time:
50 Wallballs(14/20# to 9/10 ft)
21 Power Cleans (95/135#)
40 Wallballs(14/20# to 9/10 ft)
18 Power Cleans (95/135#)
30 Wallballs(14/20# to 9/10 ft)
15 Power Cleans (95/135#)
20 Wallballs(14/20# to 9/10 ft)
12 Power Cleans (95/135#)
10 Wallballs(14/20# to 9/10 ft)
9 Power Cleans (95/135#)

(time cap 20:00)

Quote:
"There are only two days of the year that nothing can be done. One is called yesterday and the other is called tomorrow, so today is the day to LOVE, BELIEVE, DO and mostly LIVE."

1.13.2019

W.O.D. 1.14.19

TEST DAY- RECORD RESULTS

“Flight Simulator” 
5-10-15-20-25-30-25-40-45-50-45-40-35-30-25-20-15-10-5 
Unbroken Double Unders

Cash out:
Tabata Ab-Mat Sit-ups

Coaches Notes:
Modify the number of double unders if you do not yet have proficiency to complete the workout in it's entirety.

Quote:
"Most folks are about as happy as they make up their minds to be."
-Abraham Lincoln

1.12.2019

W.O.D. 1.13.19

10 Rounds for time of:
30 Air Squats
3 Bar Muscle-ups

Quote: 
“Good things come to people who wait, but better things come to those who go out and get them.” 
– Anonymous

1.11.2019

W.O.D. 1.12.19


Our latest On-Ramp program begins on January 14th at 6:30 PM. 
Please pass this along to your friends who want to try CrossFit King of Prussia. 
With this program, they will receive 6 personalized classes and one week of unlimited membership for only $75! 

CLICK HERE to sign up.

AMRAP in 20 Minutes:
10 Kettlebell Swings (35/53#)
10 Pull-ups
10 Push-ups
10 Push Press (95/135#)

Community Notes:
All classes today will be held in the Annex, 110C DeKalb St.
Please meet and park there.

Quote: 
“To live a creative life, we must lose our fear of being wrong.” 
– Anonymous

1.10.2019

W.O.D. 1.11.19


Our latest On-Ramp program begins on January 14th at 6:30 PM. 
Please pass this along to your friends who want to try CrossFit King of Prussia. 
With this program, they will receive 6 personalized classes and one week of unlimited membership for only $75! 

CLICK HERE to sign up.


4 Rounds for time of:
21/15 Calorie Bike
15 Burpees
3 Rope Climbs (15ft)

Community Notes:
All classes on Saturday, January 12th will be held in the Annex- Please meet and park at 110C DeKalb.

Quote: 
“To accomplish great things, we must not only act, but also dream, not only plan, but also believe.” 
– Anatole France

1.09.2019

W.O.D. 1.10.19






TEST DAY- RECORD RESULTS
Amanda
9-7-5
Ring Muscle Up
Squat Snatch 95/135#

Quote: 
“The most difficult thing is the decision to act, the rest is merely tenacity.” 
– Amelia Earhart

1.08.2019

W.O.D. 1.9.19


Our latest On-Ramp program begins on January 14th at 6:30 PM. 
Please pass this along to your friends who want to try CrossFit King of Prussia. 
With this program, they will receive 6 personalized classes and one week of unlimited membership for only $75! 

CLICK HERE to sign up.

For time:
100/70 Calorie Row
80 Wallballs (14/20# to 9/10 ft)
60 Pull-upS
40 GHD Sit-ups
20 Power Cleans (105/155#)

Quote: 
“When we are no longer able to change a situation, we are challenged to change ourselves.” 
 ― Viktor E. Frankl

1.07.2019

W.O.D. 1.8.19





TEST DAY- RECORD RESULTS
5 RM Front Squat

Cash out:
AMRAP in 10 Minutes (Teams of 2):
7 Dumbbell Burpee Deadlifts (one partner performs all 7, then the next)
21 Single Arm Synchro Dumbbell Hang Power Clean and Jerk (alternating arms, synchro at the top)
69 Double Unders (partner not performing DU's will hold DB in farmer carry hold)

(women: 35# men: 50#)


Quote: 
“Attitude is a choice. Happiness is a choice. Optimism is a choice. Kindness is a choice. Giving is a choice. Respect is a choice. Whatever choice you make makes you. Choose wisely.” 
 ― Roy T. Bennett

MLK Day of Service


We are offering two FREE classes (9:30 and 3:30 PM) on Martin Luther King Day, Monday, January 21st. These classes are open anyone over the age of 7.  Gather your squad and join us!

In the spirit of MLK day we will be collecting donations throughout the day, for our non-profit chapter of Steve's Club national program. Through the program we are able to offer free classes, programs and assistance for competitions expenses for local youth who are in need. Your support is essential to the success of our athletes!

Any amount is welcome CLICK HERE to donate and support Steve's Club King of Prussia. 

CLICK HERE to sign up today!

1.06.2019

W.O.D. 1.7.19


Our latest On-Ramp program begins on January 14th at 6:30 PM. 
Please pass this along to your friends who want to try CrossFit King of Prussia. 
With this program, they will receive 6 personalized classes and one week of unlimited membership for only $75! 

CLICK HERE to sign up.








AMRAP in 15 Minutes:
15 Deadlifts (155/225#)
15 Toes to Bar
15 Handstand Push-ups

Quote: 
“It's not the load that breaks you down, it's the way you carry it.” 
 ― Lou Holtz

1.05.2019

W.O.D. 1.6.19






Congratulations Kayla and Adam Rizzo!!!!

Complete as many rounds as possible in 12 minutes of: 
1 squat snatch 
3 clean and jerks 
30 double-unders 

 Men: 155 lb. Women: 105 lb.

Coaches Notes:
Select a manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less.

Quote: 
“Stop measuring days by degree of productivity and start experiencing them by degree of presence.” – Alan Watts

1.04.2019

W.O.D. 1.5.19


Nutrition Challenge Kick-off!

5 rounds for time of:
Run 400 meters
15 GHD sit-ups
30 Kettlebell Swings (35/53#)

Community Note:
Join us today for our Crossover Symmetry clinic from 9AM-12PM
...and for our Nutrition Challenge at 11 AM.

Quote: 
“Absorb what is useful, reject what is useless, add what is specifically your own.” 
– Bruce Lee

1.03.2019

W.O.D. 1.4.19








TEST DAY - RECORD RESULTS
1 RM Clean and Jerk

Cash out:
5-4-3-2-1
Strict Ring Muscle Up
10-8-6-4-2
Pistols (alternating)

Coaches Notes:
If you do not have strict Ring Muscle Ups work on your strict Pull-ups and Dips as x2.

Community Note:
Join Coach Gordy tomorrow from 9am- 12pm to learn about Crossover Symmetry!
Then stick around for our Nutrition Challenge Kick off at 11am.

SIGN UP by CLICKING on the links below:Crossover Symmetry Clinic, Saturday 1/5, 9AM-12PM with Coach Gordy

Nutrition Kick Off, Saturday 1/5 at 11AM with Coach Aimee

Quote: 
"Obstacles are those frightful things you see when you take your eyes off your goal."
– Henry Ford